The following content cannot be construed as medical advice. Lifestyle medicine is strong medicine. Please consult your physician before embarking on any of these changes.
For documentation on the top controllable risk factors for health…
…and how seldom they are adopted by those in the Western world, see Jeff Novick’s Triage Your Health Efforts: the Good, the Bad, and the Ugly.
For background on eating a minimum of 5 minimally processed fruits and vegetables:
Probably the best government-facilitated eating guidelines from Brazil — one of the few countries making headway in the battle with obesity.
Recommended reading on ideal nutrition for humans:
- The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health by T. Colin Campbell
- Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn Jr, MD
- Dr. John McDougall’s website as a whole. (McDougall is blunt, evidence-based, and provides recipes and guidelines for free.)
- Anything by Jeff Novick, who is a social worker, a registered dietician, a chef, and has an accessible, pragmatic way of applying lifestyle medicine. In particular, look at the sticky posts he keeps at the top of his page on the McDougall forums.
- For no-nonsense, you-can-do-this-anywhere attitude, check out Plant-fueled Trucker on Facebook
- The Happy Herbivore
Background on 150 minutes of moderate exercise per week:
The benefits of exercise on the brain: A Neuro-scientist Says There’s a Powerful Benefit to Exercise That Is Rarely Discussed
Regarding activity counters: At the time of this writing, I recommend the Garmin Vivofit. (I have no affiliation with any fitness company.)
Background on minimizing alcohol consumption:
Regarding the supposed French Paradox and statistical anomalies:
- The WHO’s Miscoding and Misclassification of Ischaemic Heart Disease Mortality.
- The French Paradox: Fact or Fiction? from Dialogues in Cardiovascular Medicine.
Regarding the regional differences in French Cuisine: Ducimetiere on the French Paradox via the University of Minnesota.
On the recommendation to quit smoking:
For evidence regarding smoking-related cancers, see Smoking and Cancer from the Centers for Disease Control and Prevention.
National Institute of Health abstract from an experiment comparing cigarette smoke to shisha use: Is Smoking Shisha Safer than Cigarettes: Comparison of Health Effects of Shisha and Cigarette Smoking among Young Adults in Kuwait
With respect to smoking, a partial list of artists and writers who succumbed to smoking-related illnesses.